What Is a Pescatarian Diet? Pros, Cons, and What to Eat A pescatarian diet refers to a vegetarian diet with the addition of seafood, which supplies vitamins, minerals, protein & more. Share Key Takeaways A pescatarian diet is a mostly vegetarian eating pattern that includes seafood such as fish and shellfish but excludes red meat and poultry. Many pescatarians also eat eggs and dairy, though that is optional. Seafood adds complete protein, omega-3 fatty acids (EPA and DHA), vitamin D, selenium, iodine, and B12 to a plant-forward diet. Common lower-mercury choices include canned light tuna, salmon, pollock, shrimp, and catfish. A well-planned pescatarian diet can support heart health, muscle maintenance, and weight management, while limiting red meat may also benefit the environment. To avoid nutrient gaps, build meals around beans, lentils, whole grains, leafy greens, nuts, seeds, and seafood. What Is a Pescatarian Diet? A pescatarian diet is a vegetarian-style diet that includes fish and shellfish. The word combines the Italian term pesce (“fish”) with vegetarian. Most pescatarians eat: Fruits and vegetables Beans, lentils, and other legumes Whole grains Nuts and seeds Seafood Some also include: Eggs Dairy Pescatarians avoid: Beef Pork Lamb Turkey Chicken Other poultry and most wild game Pescatarian vs. vegetarian vs. vegan Vegan: no animal products at all Vegetarian: no meat, poultry, or fish; may include eggs and dairy Pescatarian: vegetarian plus fish and shellfish Flexitarian: mostly plant-based, but occasionally includes meat, poultry, or fish What Does a Pescatarian Eat in a Typical Day? A balanced pescatarian plate usually includes: Plant foods for fiber, antioxidants, and minerals Seafood for protein and omega-3 fats Optional eggs or dairy for added protein and calcium Example day of eating Breakfast: oatmeal with chia seeds, berries, and Greek yogurt Lunch: tuna salad grain bowl with quinoa, cucumber, tomatoes, chickpeas, and olive oil vinaigrette Snack: apple slices with nut butter Dinner: salmon with brown rice and roasted broccoli Optional snack: hummus with carrots or whole-grain crackers Shelf-stable seafood such as canned tuna, salmon, sardines, and mackerel can make pescatarian eating easier, especially for quick lunches and high-protein meals. What Are the Health Benefits of a Pescatarian Diet? A pescatarian diet combines the strengths of plant-based eating with the nutritional benefits of seafood. 1. Seafood provides lean, complete protein Fish and shellfish are excellent sources of complete protein, meaning they provide all essential amino acids the body needs for: Muscle repair Bone health Skin and tissue maintenance Immune function For example, canned tuna in water is a highly efficient protein source with very little saturated fat. About 90% of a can of tuna calories come from protein. Chicken, pork, beef, and other animal meats might contain similar levels of protein but will have higher levels of saturated fat. 2. Omega-3 fatty acids support heart, brain, and eye health Fatty fish like salmon, sardines, mackerel, and tuna supply the long-chain omega-3s EPA and DHA. These fats are important for: Heart health Normal brain function Eye health Healthy inflammatory response 3. Limiting red meat may support long-term health Reducing red meat and processed meat intake is often associated with better cardiometabolic outcomes. Compared with meat-heavy diets, pescatarian eating patterns are linked in research to lower risk of: Heart disease Type 2 diabetes Metabolic syndrome Excess weight gain Some studies have also found pescatarians may have lower mortality risk than people who eat substantial amounts of red meat and poultry. 4. Plant-forward eating adds fiber and protective nutrients Because pescatarian diets are built around plant foods, they tend to be rich in: Fiber Potassium Magnesium Folate Antioxidants Polyphenols and flavonoids These nutrients support: Digestive health Blood pressure management Blood sugar control Cholesterol balance What Are the Downsides or Challenges of a Pescatarian Diet? A pescatarian diet can be very healthy, but it still requires planning. Iron can be a concern Removing red meat may reduce iron intake, especially if meals are not thoughtfully planned. Good pescatarian iron sources include: Tuna Salmon Shellfish Beans and lentils Tofu and tempeh Whole grains Dark leafy greens Nuts and seeds Dried fruit Eggs Tip: Pair iron-rich plant foods with vitamin C foods such as citrus, bell peppers, strawberries, or tomatoes to improve absorption. Calcium and vitamin D may need attention If you do not eat dairy, you may need to rely on: Fortified plant milks Calcium-set tofu Leafy greens Almonds Canned fish with edible bones, such as sardines or salmon Mercury matters for some fish Most people can eat fish safely, but certain groups should be more careful with mercury exposure. According to the FDA, children ages 1–11 and women who are pregnant or breastfeeding should limit tuna and avoid high-mercury fish. # Fish to avoid or limit Shark Swordfish King mackerel Tilefish # Lower-mercury seafood choices Canned light tuna Salmon Pollock Shrimp Catfish How Do You Build a Balanced Pescatarian Diet? The best pescatarian diets are balanced, varied, and nutrient-dense. Aim to include foods from each of these groups regularly. Seafood options to include Fresh shellfish Clams Crab Oysters Shrimp Scallops Canned fish Tuna Salmon Sardines Mackerel Canned shellfish Clams Crab Oysters Shrimp Frozen seafood Salmon Trout Herring Shrimp Fish sticks Fresh fish Salmon Cod Sardines Pollock Catfish Plant-based staples to include Vegetables Fruits Lentils and beans Hummus and tofu Whole grains like oats, rice, bulgur, and amaranth Gluten-free grains and pseudo-grains like quinoa and buckwheat Nuts and nut butters Seeds such as flax, hemp, and chia Eggs and dairy, if included Foods pescatarians avoid Chicken Beef Turkey Pork Lamb Wild game Is a Pescatarian Diet Sustainable? It can be. A pescatarian diet may have a lower environmental footprint than diets centered on red meat and poultry, especially when seafood is responsibly sourced. In general, seafood can require less land and freshwater than land-based animal protein. For a more sustainable approach: Choose wild caught or responsibly farmed seafood Favor lower-trophic species like sardines, mackerel, and salmon when appropriate Use the whole product where possible, including canned seafood Reduce food waste by choosing shelf-stable items you will actually use Easy Pescatarian Recipe Ideas Canned and pouched seafood make pescatarian meals fast, affordable, and high in protein. Tuna Veggie Grain Bowl Combine cooked quinoa, tuna fish, sautéed cauliflower, zucchini, and asparagus. Top with cherry tomatoes, dill, and spicy mayonnaise. (full recipe) Salmon Southwest Salad Mix drained salmon with greens, black beans, corn, cherry tomatoes, avocado, red onion, and cilantro. Add lime wedges for brightness. (full recipe) Mediterranean Tuna Salad Combine tuna with cherry tomatoes, Kalamata olives, cucumber, and feta. Dress with lemon juice, olive oil, and oregano. (full recipe) More quick pescatarian meal ideas Tuna and white bean salad Salmon rice bowl with avocado and cucumber Sardines on toast with tomato and arugula Shrimp stir-fry with brown rice and vegetables Clam pasta with olive oil, garlic, and herbs Who Might Benefit From a Pescatarian Diet? A pescatarian diet may be a good fit for people who want to: Eat less red meat Increase seafood intake Follow a more plant-based lifestyle Boost protein without relying on poultry or beef Support heart-friendly eating habits Build quick meals from pantry staples It may also appeal to people looking for a flexible eating pattern that still includes animal protein. Frequently Asked Questions What foods do pescatarians eat? Pescatarians eat a mostly plant-based diet that includes seafood. Typical foods include vegetables, fruit, grains, legumes, nuts, seeds, and fish or shellfish. Some also eat eggs and dairy. Can pescatarians eat eggs? Yes. Eggs are commonly included in pescatarian diets, especially if someone follows a lacto-ovo-pescatarian pattern. Eggs add protein and important nutrients like choline and vitamin B12. Can you lose weight on a pescatarian diet? Yes, if the diet is balanced and portions are appropriate. A pescatarian diet can support weight loss when it emphasizes: Lean protein from seafood High-fiber plant foods Moderate portions Less ultra-processed food Is pescatarian healthier than Mediterranean? Both can be very healthy. A pescatarian diet centers on seafood plus plant foods and excludes meat and poultry. The Mediterranean diet emphasizes plant foods, olive oil, legumes, nuts, whole grains, and often includes fish, but may also include poultry and dairy. The best choice depends on your goals, preferences, and nutritional needs. Is canned tuna okay on a pescatarian diet? Yes. Canned tuna is one of the easiest and most affordable pescatarian protein sources. Canned light tuna is also a lower-mercury option for most people, making it a practical pantry staple. Do pescatarians eat sushi? Yes, as long as the sushi contains fish, shellfish, or vegetables and does not include meat or poultry. Popular choices include salmon rolls, tuna rolls, shrimp rolls, and vegetable sushi. Do pescatarians eat dairy? Some do, and some don’t. Dairy is optional in a pescatarian diet. People who include dairy may be described as lacto-pescatarian or lacto-ovo-pescatarian if they also eat eggs. Sources https://www.fda.gov/media/102331/download?attachment https://www.fda.gov/food/consumers/advice-about-eating-fish https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional https://pmc.ncbi.nlm.nih.gov/articles/PMC4191896/ https://pubmed.ncbi.nlm.nih.gov/35655214/ Where to Buy Overflowing with flavor, Chicken of the Sea packets and cans are ready for all your culinary adventures. Use our product locator to find the perfect salmon, tuna, crab or other seafood products from Chicken of the Sea. Products Buy Now Buy Now Buy Now